Bike Training Tips for Triathlons

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triathlete tranistionThe act of biking is easy to master. The challenge comes in when you turn your leisurely biking into a race effort. If you’ve ever competed in a triathlon, you know how difficult the bike-run transition can be. Once you’ve left the fairly comfort of your bike seat, those few running steps can feel like you are climbing Mt. Kilimanjaro. If you don’t train properly, your biking speed will be below par and you may wonder whether you will be capable of finishing the cycling portion of the competition. Here are triathlon training tips that will help you finish the race ahead of defending champions.

Use the bike you will race on

Riders that do all training on the bike that they use in a competition perform better than those that use a different bike than the one they use on a race day. Don’t spend weeks or months training on one bike then use a different bike for the race. Also, remember that an expensive bike does not make a better cyclist. Therefore, you don’t need to train on the most expensive bike in the city provided that you are comfortable on the one you currently have.

Use good biking shoes

Invest in the right pair of cycling shoes and your cycling will become more comfortable and effective. Biking shoes are light and stiff for efficient cycling, typically with mesh panels to cool your feet in the summer, and with stiff soles to maximize power transmission and efficiency during every pedal rotation. There is a whole lot of stores that sell these shoes, but a specialty biking shop will fit you with the right biking shoes. Because you will be on your feet for the better part of the training and race, be sure you’re comfortable.

Avoid overtraining

bikingWhen any bike rider wants to do well at the triathlons, he should train for longer periods of time, right? Wrong! Bike training for longer hours is not only counterproductive to your stamina, but it may leave you injured at the end of your training season. Since triathlons bike race is half an hour long, your longest ride ought to be in half an hour to one hour range to build race endurance. On race day, your adrenaline will carry you through. So remember to rest for a day or two before the race day.

Understand the course

Before the race day, go to the course to get an idea of what you will face and where you’ll be challenged. This will help you understand the profile of the route and where all the danger and challenging spots are. Envision yourself in the bike race and train for what may be a difficult part of the race. Perhaps ride the course with an experienced cyclist so you can know what pace you will need to be going.

These tips will help you not only finish the race, but beat your competitors. Ensure that your bike maintenance is complete a day before the race. Wipe your bike down because a clean bike is always a happy bike. Good luck!

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